STARTING POSITION:
Select the appropriate plates amount to put them on the bar of the T row. Grab the handles of the bar and lift it at hip level with a prone grip with your hands at shoulder width apart. Separate your feet at hips width apart. Retract your shoulder blade. Maintaining the natural arch of your back, lean forward until your torso is parallel to the floor. You can bend the knees slightly. The arms should be perpendicular to the floor.
MOVEMENT:
Pull the bar up towards your torso retracting your shoulder blades while you exhale until you touch the abdominals. Return to the starting position in a smooth movement.
TIPS: While your are doing the exercise, move only the arms, make sure you don't move any other part of your body. The exercise key is quality over quantity. The trick is to perform the exercise using proper form.